Body Unpacked
Foods high in iron, ranked
These are the iron sources listed by the NIH Office of Dietary Supplements, with iron per typical serving and the percent of the 18 mg Daily Value used on U.S. food labels. Fortified cereals vary a lot by brand, so check the label on yours.
| Food | Serving | Iron | % DV |
|---|---|---|---|
| Iron-fortified cereal | 1 serving (check label) | 18 mg | 100% |
| Oysters, cooked | 3 oz | 8 mg | 44% |
| White beans, canned | 1 cup | 8 mg | 44% |
| Dark chocolate, 45–69% | 3 oz | 7 mg | 39% |
| Beef liver, pan-fried | 3 oz | 5 mg | 28% |
| Lentils, boiled | ½ cup | 3 mg | 17% |
| Spinach, boiled | ½ cup | 3 mg | 17% |
| Firm tofu | ½ cup | 3 mg | 17% |
| Kidney beans, canned | ½ cup | 2 mg | 11% |
| Sardines, canned in oil | 3 oz | 2 mg | 11% |
| Chickpeas, boiled | ½ cup | 2 mg | 11% |
| Stewed tomatoes, canned | ½ cup | 2 mg | 11% |
| Beef bottom round, braised | 3 oz | 2 mg | 11% |
| Baked potato with skin | 1 medium | 2 mg | 11% |
| Cashews, oil-roasted | 1 oz | 2 mg | 11% |
| Green peas, boiled | ½ cup | 1 mg | 6% |
| Chicken, roasted | 3 oz | 1 mg | 6% |
| White rice, enriched | ½ cup | 1 mg | 6% |
| Whole wheat bread | 1 slice | 1 mg | 6% |
| Raisins | ¼ cup | 1 mg | 6% |
| Whole wheat spaghetti | 1 cup | 1 mg | 6% |
| Tuna, fresh cooked | 3 oz | 1 mg | 6% |
| Turkey breast, roasted | 3 oz | 1 mg | 6% |
| Pistachios | 1 oz | 1 mg | 6% |
| Broccoli, boiled | ½ cup | 1 mg | 6% |
| Egg, hard-boiled | 1 large | 1 mg | 6% |
| Brown rice, cooked | 1 cup | 1 mg | 6% |
How much iron do you need a day?
The NIH recommended dietary allowances are below. Women aged 19 to 50 need more than twice as much as men, mainly because of blood lost during periods. Needs jump to 27 mg in pregnancy.
| Age | Male | Female | Pregnancy |
|---|---|---|---|
| 1–3 years | 7 mg | 7 mg | – |
| 4–8 years | 10 mg | 10 mg | – |
| 9–13 years | 8 mg | 8 mg | – |
| 14–18 years | 11 mg | 15 mg | 27 mg |
| 19–50 years | 8 mg | 18 mg | 27 mg |
| 51+ years | 8 mg | 8 mg | – |
The NIH notes that recommended amounts for vegetarians are 1.8 times higher than for people who eat meat, because iron from plants is absorbed less well. Tick "I don't eat meat or fish" above and the tool adjusts.
Heme vs non-heme iron
Iron in food comes in two forms. Heme iron is found in meat, seafood and poultry, and the body absorbs it more easily. Non-heme iron is in plant foods and fortified foods. Vitamin C helps your body absorb non-heme iron, so pairing beans with tomatoes or spinach with peppers makes a real difference.
Can you get too much iron?
The NIH upper limit for adults is 45 mg a day. It is hard to reach from food alone. The risk is mainly from supplements, so talk to a doctor before taking iron, and keep iron supplements well away from children.
This page is for general education and is not medical advice. If you think you might have low iron or anemia, a simple blood test from your doctor can tell you.
